Utkatasana - Chair Pose

Utkata = powerful, fierce or uneven
Asana = posture.
Utkatasana is also called as Chair Pose, Fierce Pose,Lightning Bolt Pose,Wild Pose,Awkward Pose.
Benefits : Strengthens the ankles, thighs, calves, and spine
Stretches shoulders and chest
Stimulates the abdominal organs, diaphragm, and heart
Reduces flat feet

Take special care and proceed gently during menstruation or if you have pain in the lower back.
Note: To help you stay in this pose, perform it near a wall.
Avoid doing this asana. Read this section carefully before you do it.
knee pain, arthritis, sprained your ankle
Low blood pressure

How to do this asana:

From Mountain pose / Tadasana. Inhale as you lift your arms up.Exhale as you bend the knees as if you’re about to sit down on a chair, bringing your thighs as close to parallel to the floor, as possible and stay in the pose for 30 seconds.
Step1: Start with the Mountain Pose (Tadasana)
Step2: Inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.
Sep 3: Exhale and bend your knees and move your upper body forward at 45 degrees.
Step 4: Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

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